# Medicine Ball Overhead Boat Hold

An isometric seated core hold with a medicine ball held overhead on straight arms, targeting the abs. The overhead load makes it harder to keep the torso from leaning back too far than the arms-forward boat pose.

- Intermediate · Isometric
- Equipment: Medicine ball
- HD video: https://media.seto.fit/exercises/hold-the-world-med-ball/video/male.mp4
- HTML: https://seto.fit/exercises/medicine-ball-overhead-boat-hold/

## Muscles worked

- Abs: 9/10
- Obliques: 6/10
- Lower back: 4/10

## How to do the Medicine Ball Overhead Boat Hold

1. Sit with knees bent, holding a medicine ball at your chest.
2. Lean back slightly, keep your back straight, and find your balance.
3. Lift your feet off the floor, legs nearly straight.
4. Press the ball overhead with straight arms and hold steady.

### Full technique — 6 steps

1. Sit on the floor with knees bent, feet flat, and a medicine ball held at your chest.
2. Lean your torso back slightly and keep your back straight without rounding your lower back.
3. Lift both feet off the floor with your legs nearly straight, so your body forms a V.
4. Press the ball overhead until your arms are straight and pointing up.
5. Hold the position while breathing steadily and keeping the ribs from flaring upward.
6. Lower the ball to your chest and your feet to the floor before the next hold.

## Common mistakes

- Rounding the lower back
- Chest collapsing toward thighs
- Letting ribs flare excessively
- Bending the elbows under the ball
- Shrugging shoulders toward ears

## Form cues

- Keep back straight
- Legs nearly straight
- Keep ribs down
- Arms straight overhead

## How much to do

- **Strength**: 3–4 sets of 15–25 reps · rest 1 min 30 s · 2 reps in reserve
- **Muscle growth**: 3–4 sets of 20–40 reps · rest 1 min · 2–3 reps in reserve
- **Endurance** (good fit): 2–3 sets of 30–60 reps · rest 45 s · 3–4 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **No equipment**: [Pilates Control Balance](https://seto.fit/exercises/pilates-control-balance/), [Headstand](https://seto.fit/exercises/headstand/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Plank](https://seto.fit/exercises/plank/) — 30% of bodyweight
- Easier: [Single Leg Plank](https://seto.fit/exercises/single-leg-plank/) — 40% of bodyweight
- **This exercise: Medicine Ball Overhead Boat Hold — 45% of bodyweight**
- Harder: [Landmine V-Sit Hold](https://seto.fit/exercises/landmine-v-sit-hold/) — 50% of bodyweight
- Harder: [Long Lever Plank](https://seto.fit/exercises/long-lever-plank/) — 55% of bodyweight

## Quick answers

### What muscles does the Medicine Ball Overhead Boat Hold work?

Primary: Abs 9/10. Also works: Obliques 6/10, Lower back 4/10.

### When should I do the Medicine Ball Overhead Boat Hold in a workout?

Accessory. Goes after the main lifts. ≈ 5 min with rest.

### How many sets and reps of the Medicine Ball Overhead Boat Hold?

Strength: 3–4 sets of 15–25 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 20–40 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 30–60 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Medicine Ball Overhead Boat Hold?

No equipment: Pilates Control Balance, Headstand.

### What is an easier version of the Medicine Ball Overhead Boat Hold?

Single Leg Plank (40% of bodyweight), Plank (30% of bodyweight).

### What is a harder version of the Medicine Ball Overhead Boat Hold?

Landmine V-Sit Hold (50% of bodyweight), Long Lever Plank (55% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/